This 30 minute rowing workout is all about building the foundation fitness that everything else can grow from. I’ll keep the stroke rate controlled, the intensity low and give you a full half hour of useful aerobic work to RowAlong with me.
👉 Full RowAlong Daily Workout playlist:
https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil
Today’s workout also doubles as Workout 21 of my Road to 2K Revisited plan, so whether you’re following the 2K programme or simply looking for a good steady rowing workout, you can jump straight in.
THE WORKOUT
30 minutes @ 20 strokes per minute
Keep the intensity comfortable and controlled. I build gradually through the first few minutes before settling around 2K pace +18 seconds for the Road to 2K prescription.
If you’re simply doing the Daily Row, there’s no need to chase that pace. Choose an effort you can sustain comfortably and concentrate on keeping the stroke smooth, connected and relaxed.
These are the rows that quietly build the aerobic foundation you can use for everything else.
CHAPTERS
00:00 Welcome – Daily Row meets WO21
01:08 Rowing machine setup
03:08 Today’s 30 minute workout
03:45 Start rowing
06:19 Finding connection at the front
16:43 Building your foundation fitness
33:45 Final strokes
34:02 Row complete / cool down
34:17 Post-row stretching
46:12 Daily Row & Road to 2K wrap-up
⚠️ Health Warning: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only. Stop exercising if you feel pain, dizzy or unwell.
#indoorrowing #rowingworkout #rowalong #2ktraining #concept2
Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com
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RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.
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